Speed of reps for 1 rep max (1RM)

[p0lish_sausage]

Hi there,

There are countless of articles and info out there on the internet on how to do and calculate your 1 Rep max, but no one ever mentions how to do the reps themselves. I'm assuming full range of motion. But do you go slow? Fast? Or somewhere in between? How many seconds up or down?

PS

[btree211]

I do them like all other reps, down sorta slow and explode up. No bouncing on deads or bench. Real 1rm should be a real rep IMO no cheating... At least as minimal cheating as you can

If you have to depress you chest like CPR then that bench rep dont count. Its an inflated max I think. Touch you chest, dont attempt to break ribs...

Edit: ,no rep ever counts w/o full ROM.

[BOOGADA]

Full ROM lowering quickly but controlled and up as quickly as you can. I couldn't imagine trying to go slow with a weight you may or may not be able to get up, the extra time under stress will just make it that much harder to get up.

[btree211]

Yea I dont go as slow as a regular rep but like you said its is controlled. Just dont let the weight fall

[joelash302]

Bench - Controlled descent with as much speed as you can comfortably do under control, pause at the chest, then press as fast up as you can.

Squat - Controlled descent with as much speed as you can comfortably do under control to parallel or lower, on the bounce squat up as fast as you can. No pause in the hole.

Deadlift - Grip and rip as fast are you can. Lockout, pause, and descend under control. Just a bit slower than a complete drop.

[Northlax3]

Bench - Controlled descent with as much speed as you can comfortably do under control, pause at the chest, then press as fast up as you can.

Squat - Controlled descent with as much speed as you can comfortably do under control to parallel or lower, on the bounce squat up as fast as you can. No pause in the hole.

Deadlift - Grip and rip as fast are you can. Lockout, pause, and descend under control. Just a bit slower than a complete drop.

edit: for DL only
If it's a 1RM and you're in a gym that allows it, would you consider dropping the bar after lockout? If your body is struggling that much to get the weight up, and you can only get one, could you not hurt yourself if you try to control it on the way down?

[BombDonald]

edit: for DL only
If it's a 1RM and you're in a gym that allows it, would you consider dropping the bar after lockout? If your body is struggling that much to get the weight up, and you can only get one, could you not hurt yourself if you try to control it on the way down?

If you can't put it down you shouldn't be lifting it.

[Xuaxace]

Dropping deadlifts are for crossfit gyms

[Engineer_Guy]

edit: for DL only
If it's a 1RM and you're in a gym that allows it, would you consider dropping the bar after lockout? If your body is struggling that much to get the weight up, and you can only get one, could you not hurt yourself if you try to control it on the way down?

A controlled descent doesn't mean you have to lower it slowly.

[GrapplerPower]

If you wanna find out your one rep max...


Just plain and simply do it. I know it's fun to see what you can do according to a chart, but that doesn't take a lot of things into consideration such as endurance, body build, etc.

[acrawlingchaos]

It's a 1 RM, speed doesn't matter as long as you perform the rep cleanly.

No one ever asked me what my cadence was on a max lift.

If you want to know your 1 rm, use 5 reps or less on a chart. Using more than 5 rep max will give you an inaccurate 1rm calc.